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Welcome to the Huberman Lab podcast, hosted by Andrew Huberman, a professor at Stanford. This episode is an Ask Me Anything (AMA) focused on why colds and flus are more prevalent in winter. Research indicates that during winter months, shorter days and colder temperatures lead to increased indoor gatherings, raising the likelihood of virus transmission. Proximity to infected individuals significantly impacts the risk of contracting illnesses, as does the drying effect of indoor heating on nasal passages, which are crucial for defense against infections. Huberman emphasizes the importance of nasal breathing to maintain healthy respiratory pathways and suggests using humidifiers to keep indoor air moist, especially at night. He notes that being a mouth breather correlates with a higher incidence of respiratory illnesses. Additionally, he discusses the relationship between core body temperature and susceptibility to infections, suggesting that maintaining warmth can be beneficial. Huberman plans to delve deeper into strategies for avoiding colds and flus in future episodes. He also promotes the Huberman Lab Premium channel, which supports research on mental and physical health, with matching funds from the Tiny Foundation. Subscribers gain access to exclusive content and AMAs.

Unlocking the immune system begins with a three-layer defense: the skin and mucus-lined openings; the innate system with fast-acting white blood cells and complement proteins tagging invaders; and the adaptive system that crafts antibodies and a memory of past invaders. Mucus acts as a filter; the microbiome along the eyes, mouth, nose, gut shapes this frontline. Nasal breathing is emphasized as a better filter than mouth breathing, and touching eyes is discouraged to limit entry points. Antibodies come as IgM early, followed by IgG, forming lasting protection. Beyond barriers, the body orchestrates sickness behavior when infection takes hold, a motivated state driven by fast neural routes and slower humoral signals. The vagus nerve relays from organs to the brain, shaping fever, photophobia, and fatigue, while the hypothalamus coordinates temperature and sleep. Inflammation travels via cytokines such as IL-6, IL-1, and TNF-alpha, and brain tissues like the choroid plexus respond, altering cognition and mood. Sleep and reduced activity then help recovery, aided by the glymphatic system clearing inflammatory debris from the brain. A standout finding links nervous system activity to immune outcomes through breathing. In a study, endotoxin-injected volunteers performing cyclic hyperventilation with breath holds showed increased epinephrine and norepinephrine, higher anti-inflammatory IL-10, and reduced pro-inflammatory cytokines such as IL-6 and TNF-alpha, along with fewer flu-like symptoms. The effect is tied to catecholamines and, broader, to dopamine-related motivation and a sense of a positive future influencing recovery. Related work on electroacupuncture identifies a vagal adrenal axis via fascia-nerve interactions that dampen inflammation, echoing breathing findings. Other strategies include fermented foods and spirulina for nasal symptoms and sleep.

Joe Rogan expresses his enjoyment of James Nestor's book and discusses the importance of breathing. Nestor shares his personal journey into breath work, which began after suffering from recurrent pneumonia and bronchitis. He attended a breathing class that led him to explore the science of breathing, particularly after meeting free divers who could hold their breath for extended periods. Rogan mentions the connection between breathing and martial arts, highlighting the significance of breath in jujitsu, particularly through the influence of Hicks Gracie. Nestor emphasizes that breathing techniques are foundational in many sports, which have been overlooked in modern training. They discuss an experiment where Nestor plugged his nose for ten days to observe the effects of mouth breathing, revealing that many people habitually breathe through their mouths, leading to various health issues. Nestor explains the detrimental effects of mouth breathing, including structural changes in the face and respiratory problems. Rogan shares his experience of having a deviated septum corrected, which significantly improved his breathing. Nestor notes that nasal breathing is essential for optimal oxygen absorption and overall health, as it filters and conditions the air before it reaches the lungs. They touch on the work of Wim Hof, who promotes breathing techniques without focusing on whether it's through the nose or mouth, aiming to make breathing accessible to everyone. Nestor stresses the importance of habitual nasal breathing for long-term health benefits. They explore the historical context of breathing practices, tracing them back thousands of years to ancient civilizations that prioritized breath work. Nestor discusses how modern diets have led to smaller jaw sizes and crooked teeth, contributing to breathing issues. He mentions orthodontic practices that can help expand the jaw and improve airflow. Nestor shares his personal experience using a device to widen his upper palate, which improved his breathing and overall health. He emphasizes the importance of breathing techniques in managing chronic conditions and enhancing athletic performance. They conclude by discussing the accessibility of breathing practices, with Nestor recommending resources for learning proper techniques. He encourages listeners to focus on their breath as a crucial aspect of health and well-being.

James Nestor discusses how the human habit of dysfunctional breathing underpins a wide range of health issues, emphasizing that breathing is a continuous, energy-driving process rather than just a response to food and drink. He argues that most people breathe suboptimally due to anatomical and lifestyle changes that have emerged with industrialization, particularly noting smaller mouths and narrower airways that push people toward mouth breathing. The conversation explores how soft, processed foods and reduced chewing in early childhood contribute to facial and dental development that limits airway space, linking these structural changes to snoring, sleep apnea, and impaired nasal breathing. The discussion then shifts to the physiology of breathing, explaining that mouth breathing tends to shallowly pull air into the chest, reduces CO2 tolerance, and disrupts the balance of oxygen delivery to tissues. Nestor explains CO2’s essential role in releasing oxygen from hemoglobin and maintaining blood pH, warning that chronic over-breathing can place the body under sustained low-grade stress and blur the line between rest and stress. The host and guest examine the nose as the preferred conduit for air, noting benefits such as nitric oxide production, improved filtration, and better sleep quality when nasal breathing is habitual. They cover practical strategies to retrain breathing, including daytime nasal breathing, diaphragmatic technique, and gradual use of sleep tape, while acknowledging that structural obstructions may require medical or dental interventions such as deviated septum corrections or orthodontic considerations. Throughout, the pair reflect on the variability of individual circumstances, offering a spectrum of approaches rather than universal prescriptions. The episode also delves into broader implications for chronic disease, sleep, and mental health, highlighting the potential of breathing retraining to improve conditions like asthma, hypertension, and anxiety by stabilizing the autonomic nervous system and reducing nocturnal arousal. Personal stories from the guests, expert references, and a focus on accessible, low-cost practices underscore the theme that empowering everyday breathwork can meaningfully extend healthspan, provided foundational, consistent habits are established.

The episode centers on breathing as a daily, foundational physiology that can influence a broad range of health outcomes. James Nestor argues that while breathing happens automatically, habitual patterns—like mouth breathing and shallow chest breaths—undermine sleep, oral health, cognitive function, and athletic performance. He recounts how ancient cultures treated breathing as medicine and explains that modern life conditions, including indoor environments and processed diets, have driven a shift toward dysfunctional breathing. The conversation covers how mouth breathing at night can alter facial development, reduce nasal airflow, and contribute to sleep-disordered breathing, with implications for growth, jaw structure, and long-term health. The guests discuss practical pathways to revert to nasal, diaphragmatic breathing as a default, noting studies that link improved breathing mechanics to lower blood pressure, better oxygen utilization, and heightened mental clarity. They describe a simple nasal-breathing exercise—placing a hand on the abdomen and tracing five-second inhalations and five-second exhalations—to retrain the nervous system toward a state of relaxation and coherence. The dialogue also delves into more intense breath-work practices, sharing experiences of heightened emotion and transient physiological changes, while cautioning that the most reliable benefits come from building a normal, nasal-breathing foundation first. The discussion broadens to everyday environmental factors, such as carbon-dioxide levels in schools, offices, and aircraft, underscoring how indoor air quality can affect cognitive performance and energy. Throughout, Nestor emphasizes that solutions are inexpensive, accessible, and largely about habit change—breathing in a slower, deeper, nasal pattern and tuning into one’s body signals to reduce chronic stress and inflammation. The talk weaves personal anecdotes, historical context, and clinical observations to present a picture of breathing as a key determinant of health, cognition, and daily vitality, while debunking myths that breathing improvements require expensive gear or exotic rituals. The episode concludes with a reminder that progress comes from consistency and foundational practice, setting the stage for further exploration of breath-focused approaches that are grounded in science and everyday life.

James Nestor discusses the significance of nasal breathing and its health benefits, sharing insights from his experiment at Stanford. He highlights the dangers of chronic mouth breathing, which affects air purification and can lead to various health issues, including hypertension and sleep apnea. Nestor emphasizes that nasal breathing not only conditions the air but also enhances oxygen uptake and releases nitric oxide, a molecule that helps combat viruses and supports overall health. The conversation touches on the importance of breathing techniques, such as humming, which can increase nitric oxide production significantly. Nestor shares his personal experiences during a 21-day study where he alternated between mouth and nasal breathing, revealing drastic changes in his health metrics, including increased blood pressure and sleep disturbances during mouth breathing. He explains that many people have become chronic mouth breathers due to environmental factors, anatomical changes, and lifestyle habits. Nestor discusses the potential need for surgical interventions for those with severe structural issues but advocates for exploring natural breathing techniques first. He mentions the use of mouth taping at night to encourage nasal breathing and the benefits of nasal strips to enhance airflow. The discussion also delves into the broader implications of breathing on mental and physical health, including its role in stress management and overall well-being. Nestor argues that breathing is often overlooked in medical assessments, despite its foundational role in health. Nestor shares surprising insights from his research, including the idea that evolution does not necessarily lead to improved health outcomes and that breathing can be used to regulate body temperature, as demonstrated by certain breathing techniques used by monks. He references Wim Hof's breathing method, which has shown potential in reducing symptoms of infections. The conversation concludes with Nestor emphasizing the importance of integrating healthy breathing practices into daily life, encouraging listeners to prioritize nasal breathing and explore various techniques to improve their health. He advocates for a holistic approach to well-being that includes mindfulness about breathing, diet, and lifestyle choices.

In this episode of the Broken Brain Podcast, host Dhru Purohit speaks with James Nestor, author of *Breath: The New Science of a Lost Art*. Nestor emphasizes the critical role of proper breathing in managing chronic inflammation and overall health, linking it to various diseases, including COVID-19, which causes significant inflammation in the body. He shares insights from his research, revealing that many modern breathing issues stem from evolutionary changes in human anatomy, particularly the flattening of faces and smaller mouths, leading to crooked teeth and reduced airways. Nestor recounts his personal health struggles, including frequent illnesses despite a healthy lifestyle, which prompted his exploration into the significance of breathing. He discusses his experiments at Stanford, where he and a colleague underwent a study comparing mouth breathing to nasal breathing, resulting in negative health effects like increased blood pressure and sleep apnea. He highlights the importance of nasal breathing, which has numerous health benefits, including better oxygen extraction and reduced inflammation. The conversation touches on cultural practices surrounding breathing, such as those observed in indigenous societies that prioritize nasal breathing. Nestor also discusses the impact of diet on breathing and health, noting that the shift to processed foods has contributed to respiratory issues. He advocates for simple interventions to improve breathing, such as nasal breathing techniques, mouth taping at night, and the use of devices like breathe right strips. Nestor stresses that breathing properly can enhance overall health and resilience against diseases, particularly in the context of the ongoing pandemic. He encourages listeners to pay attention to their breathing habits and consider the broader implications of respiratory health on well-being.